Mat Pilates Study Guide - Balanced Body.
Exam Questions With 100% Verified
Answers.
What are the three levels of observation an instructor can use to analyze a client's movement
patterns? - answer✔global, integrated planar and local
When observing vertical alignment from the side, what key bony landmarks do you want to line
up with the plumb line of gravity? - answer✔Tip of earlobe, top of shoulder, center of rib cage,
high point of illiac creast, mid-point of the lateral side of the knee, slightly in front of the lateral
malleolus of the ankle
What muscle imbalances are usually associated with thoracic kyphosis? - answer✔Thoracic
extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short
When training clients what key factors are important to consider when planning our exercise
program? - answer✔Current fitness level, age, quality of motor control and learning style
The 80/20 rule in training applies to what philosophy? - answer✔When training, 80% of a
session is dedicated to refining skills the client has already learned and 20% to learn new skills.
What are the four elements of Trunk Integration? - answer✔Breathing, inner unit, outer units,
spinal mobility
On an inhale, the diaphragm contracts and the dome moves - answer✔downward, drawing air in
Inhaling generally helps to facilitate what spinal movement - answer✔extension
The inner unity or core includes what muscles - answer✔Pelvic floor, transverse abdominis,
multifidi and diaphragm
What foundational exercises bring awareness to breath in relationship to the transversus
abdominis - answer✔Fingertip abdominals
All four abdominals
In a normal, healthy body, the inner unit of the core fires - answer✔Reflexively in reaction to
postural changes and load being placed on the spine, Consciously when needed for support, and
helps to propel the body forward.
Supine exercises which teach lumbopelvic stability - answer✔marching, toe taps, dead bugs
Which exercise is a good way to teach lumbopelvic stability in prone - answer✔swimming
A supine exercise which strengthens the hamstring and glutes while training stability in the
oblique slings is - answer✔bridge marching
The primary functions of the spine include - answer✔Force transference
Protection of the spinal cord and nerve roots
movement
What is the name of the first cervical vertebrae - answer✔atlas
The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal
movements - answer✔lateral flexion
Movements of the spine in the sagittal or "wheel" plane include - answer✔flexion and extension
The nucleus pulposus of the spine is - answer✔The soft, jelly like center of the intervertebral
disc
When creating lower body training protocols, it is important to train all the following -
answer✔optimum leg alignment
balance joint range of motion and muscle strength
agility, balance and coordination
When observing alignment of the legs, ideal standing alignment is - answer✔Side: hip, knee and
ankle joints are lined up over each other
Anterior: Just inside the ASIS of the hip lines up with the center of the patella and roughly with
the second toe of the foot
Posterior: center of the gluteal fold, center of the back of the knee, achilles are vertical and center
through the heel.
Foot and ankle work, such as heel raises and jumping, work to - answer✔stabilize the ankle,
strengthen the ankle, and improve balance
Without good range of motion on boths sides of a joint, the muscles cannot work correctly. For
example, if the hip flexors are too tight, the hamsrings won't have enough range to work well and
strength gains will be difficult. This is an example of - answer✔Reciprocal inhibition
All of the following are true statements about the sacroilliac joint - answer✔Often an area of
dysfunction
allows for minimal movement
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